Your everyday eating plan
Six rules, not a diet. There is no week one and no week six, nothing is banned, and you do not start again on Monday if a day goes badly.
Breakfast
25 to 35 g protein, plus fruit, plus a whole grain
This is the meal that decides the rest of the day. Protein first thing is what stops the 11am crash and the 3pm vending machine.
- 3 eggs, an orange, a slice of whole-grain toast
- Greek yogurt with berries and a spoon of oats
- Cottage cheese, pineapple, whole-grain crackers
- Protein shake, banana, and a small bowl of oatmeal
Lunch
Lean protein, lots of vegetables, and fruit
Half the plate vegetables, a quarter protein. If you are eating out, ask for the vegetables instead of the fries — nobody minds.
- Grilled chicken over a large salad, an apple
- Baked fish, steamed callaloo or spinach, tomatoes
- Turkey and vegetable wrap on a whole-grain tortilla
- Bean and vegetable soup with a side of fruit
Snack
Something protein-rich, plus fruit or vegetables
A snack is not a failure. Going six hours without one is what makes dinner twice the size it needed to be.
- A boiled egg and a handful of grapes
- Greek yogurt
- A small handful of nuts with carrot sticks
- Cheese stick and an apple
Dinner
Lean protein, vegetables, and a moderate portion of carbs
Moderate means about a cupped handful of rice, ground provisions or pasta — not none. Cutting carbs out entirely is why most plans last three weeks.
- Baked salmon, roasted vegetables, half a cup of rice
- Stewed chicken, steamed cabbage, a small portion of ground provisions
- Lean beef stir-fry, heavy on the peppers and broccoli
- Lentil curry with vegetables and a small roti
Drinks
Primarily water, sparkling water, and unsweetened coffee or tea
Sweet drinks are the easiest hundreds of calories to lose, because you never feel them. This one change alone moves the scale for most people.
- Water, most of the time
- Sparkling water
- Unsweetened coffee or tea
- Nothing with sugar in it, including juice
Treats
Small portions can fit. You do not need to eliminate them.
A plan you cannot keep at a birthday party is not a plan. Have the slice, have it slowly, and carry on at the next meal — not on Monday.
What 25 to 35 grams of protein actually looks like
| 3 large eggs | 19 g |
| 1 cup Greek yogurt | 20 g |
| 1 cup cottage cheese | 25 g |
| 4 oz chicken breast, cooked | 35 g |
| 4 oz fish | 30 g |
| 1 scoop whey protein | 25 g |
| 1 cup cooked lentils | 18 g |
Most people need to combine two of these at breakfast to reach the target. That is expected, and it is the single change that makes the biggest difference.
If you are on weight-loss medication
- Protein matters more, not less. Some of the weight you lose can be muscle, and protein plus a little resistance exercise is what protects it.
- Eat slowly and stop when you are full. The medication makes your stomach empty more slowly, so the signal arrives later than you are used to.
- Keep drinking water. Most of the sickness and headaches people blame on the medicine are dehydration.
- Smaller meals more often beat three large ones, especially in the week after a dose increase.
- Tell us before any surgery or procedure with sedation.